The Pit Back Blast: “Love One Another”

02/12/2022 The Pit AO Papillion, NE

PAX: Firewalker and Gipper

Q: Gipper

Temperature: 8° F, clear and windy, below zero wind chill

Gipper welcomed Firewalker to the Pit. Gipper shared the 3 Fs, the mission of F3, the five core principles, and the disclaimer(We are not professionals. All exercises are a suggestion and to modify if needed. At this point, you are assuming a very real risk of injury.).


Gipper and Firewalker moseyed to the pavilion.

SSH x 20 IC

Cherry Pickers x 15 IC

Windmills x 15 IC

Chinooks x 15 IC (plus reverse)

String Rippers x 15 IC

Sun gods x 15 IC (plus reverse)

The Pre-Thang

Firewalker and Gipper ran around the pavilion five times to get the blood pumping. 

Bridge of Hate

​PAX forms a line laying on their back shoulder to shoulder. One PAX will be lifted and passed down the line. When the PAX that is being passed down the line gets to the front, he lays next to the last PAX and the next PAX at the beginning then gets passed down and so forth. Two turns each

Tunnel of Love

​PAX planks side by side. One PAX crawls under the tunnel of planking PAX. Two turns


*Due to lack of PAX at the workout, Bridge of Hate and Tunnel of Love were canceled.*

Instead Firewalker and Gipper bear crawled on the sidewalk from the pavilion to and around the playground and back to the pavilion. Lots of mumble chatter was shared with this exercise.


The Steinl

​Plank for 30 seconds; Chillcut plank for 30 seconds; 10 merkins IC; Amazing Spiderman right leg x 10 IC; 10 merkins IC; Plank for 30 seconds; Chillcut plank for 30 seconds; 10 merkins IC; Amazing Spiderman left leg x 10 IC; 10 merkins IC

The Thang

2-man grinder

​One PAX running from parking lot near tee ball fields to Big Tree and back

​Other PAX is performing set of exercises.

​Rinse and Repeat till Omaha


*Gipper and Firewalker modified by performing each exercise IC to 15 and ran together around the parking lot to complete each exercise*


Exercises (AMRAP): 1. Imperial Walkers 2. LBCs 3. Oh Yeahs! 4. Pickle Pushers 5. Monkey Humpers 6. Seal Claps 7. Groiners 8. Freddy Mercurys 9. Air Squats 10. Alternating Lunges


Box Cutters x 10 IC

​Reverse Crunch x 10 IC

​Side crunches x 10 IC both sides


Circle of Trust

Count off and Name-O-Rama

2 PAX with no FNGs to name. 




Prayers for Gipper’s cousin who is getting married today.

Gipper’s message:

What is love?

1 Corinthians 13: 4-8

“Love is patient, love is kind. It is not jealous, it is not pompous, it is not inflated, it is not rude, it does not seek its own interests, it is not quick-tempered, it does not brood over injury, it does not rejoice over wrongdoing but rejoices with the truth. It bears all things, believes all things, hopes all things, endures all things. Love never fails.”


What do we need to do?

John 15: 12-13, 17

“This is my commandment: love one another as I love you. No one has greater love than this, to lay down one’s life for one’s friends…This I command you: love one another.”


Not only this Valentine’s Day, but every day keep love in your heart. Seek the good in everyone. Avoid hate.



Fomaha - 3045 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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